The Ultimate Flipping 50 Guide to Lunges and Squats After 50

In this episode of Flipping 50 TV I’m sharing tips and technique strategies to help you look at your lunges and squats to find out whether you should ditch them or it’s possible to fix your lunges and squats.

Before I dive in, know that age is not the limiter. You may have pain doing them that is from prior injury, improper technique, having never been cued in a way that helped you get them right. While it’s true that you may have had decades of some activity that caused degeneration, don’t let it seep into your mind that because you’re X years old you will begin behaving a certain way… or you will.  

There are centenarians proving that doing things right for decades changes the way we age. There’s no better time to start than today.

Inevitably, if a conversation about lower body exercises is happening lunges and squats come up. They’re favorites for boosting metabolism and targeting major muscles we need to live well. Daily activities of life actually have us doing squats (sitting, standing, into and out of a car) and lunges both (walking upstairs or up an incline). It can make life more fun and far less fatiguing if you can find a way to strengthen those moves that you do in daily life.

By far, these are the two most commonly avoided exercises by adults over 50. In some cases, it may make perfect sense that you find adequate substitutes and you take care of your knees by strengthening your lower body in another way. But, you might be surprised what the right cues at the right time will do for you.

3 Ways to Fix Your Lunges

  1. Step back into rear lunges instead of doing forward stepping lunges.

Benefit: reduce knee stress

  1. Stationary lunges

Benefit: reduce knee stress and reduce the demand for balance

  1. Side lunges

Benefit: reduce stress to your feet, big toe, plantar fasciitis

5 Ways to Fix Your Squats

  1. Keep weight on your heels
  2. Shift hips to behind the center of gravity as you prepare to lower. It should feel like you’re sitting back into a chair, and your toes are against a wall that will prevent knees from going forward beyond the toes. (though: this is not a bad thing as much as you may have been taught! it’s a good fix if you’re having trouble)
  3. Reduce the depth of your squats if you need to (to stay in your pain-free range of motion)
  4. Keep your knees aligned with your toes. Imagine pressing outward with them to avoid them falling inward.
  5. Press your heels into the floor to rise up

When squats just aren’t working

If it’s your lower back that bothers you when you do squats: first, if you’re using weight, use much less or nothing for now.

Ideally, stop doing squats while you focus on the problem: tight hips. Until you can perform a good hip hinge and you’ve got mobility in the hip flexors and hamstrings, and piriformis, take a rest from your squats. You may find once you improve hip mobility you’re able to do squats.

lunges and squats after 50 When lunges and squats still hurt your knees

If you know you’ve got no cartilage in your knees (you’ve been told by a physician) then squats and lunges aren’t your best friends. Find other less stressful ways of doing lower body exercise. If joint replacement is on your horizon, be cautious while you are waiting for it. The body finds a way and compensating so you avoid pain on one joint can cause structural changes elsewhere that increase risk of injury.

Key Flip of the Day:

It’s not just what exercise you do it’s how you do it and often what has to happen first so you can do it successfully that matters. 

That’s All Folks!

This is the last episode of Season III. I’d love to hear from you if you’ve been watching. Share your favorite episodes with me. I’d so appreciate you sharing with a friend so you can surround yourself with a community who are on the same Flipping 50 journey!

Thank you for watching! I’ll see you on the flip side!

If you have a question to share for consideration in a future episode go to flipping50tv.com

#youstillgotitgirl

 

 Reduce inflammation naturally with bone broth!

Rich in collagen that benefits connective tissue (and skin, hair, and nails) you’ll also just simple LOVE the taste! Exclusive Flipping 50 link to try it! 

lunges and squats after 50

Encourage younger looking skin with fitness

This Flipping 50 TV episode shares a unique question from a fitness professional seeking younger looking skin. If you too are exercising, eating right, and yet your hormones might be deeming your current routine ineffective this is your episode!

Today’s question comes from Jeanine who writes, My skin is getting crepey. I am in the [fitness] business and have recently done a nutrition certification program. I would like to help my clients as well as myself.”

Jeanine adds that she’s also got cellulite on her thighs.

First, I love that a fitness pro asked this question. We all need help sometimes so let’s take a look at all the factors that influence healthy skin and can help turn back the clock on signs of aging.

Lose skin can happen to anyone at any weight. It doesn’t always matter if you’ve lost significant weight, or like Jeanine, you’re 57 and at a healthy weight and healthy body composition doing everything you can. There are some things you can do to help improve your skin.

My friend and America’s holistic plastic surgeon Dr. Tony Youn is our expert, and I’m going to share some of his advice for younger looking skin here as well as link to my favorite products.

Let’s talk about how to work on skin both from the inside out and the outside in.

Muscles in Minutes

Circulation and sweat from physical activity helps skin stay younger looking.

Jeanine is getting a LOT of activity – she doesn’t need any more activity.

She runs twice a week on beach and does High Intensity Interval Training (HIIT) five times a week (which may be a little high increasing the breakdown without providing enough time for repair and increased lean tissue). She weight trains three times a week.

Jeanine wisely mixes it up with low repetitions of heavy weight and higher repetitions of light weights.

Be sure not to over do it with exercise so that you can balance lean muscle increase or maintenance with fat burning goals. Jeanine has an active job demonstrating 2-4 hours a day for her clients. Taking that into account, I would reduce the frequency of HIIT by taking a day of rest, and swap out HIIT for beach walking and or a recovery yoga session. Everything seems high intensity. It’s important to remember that ALL of a good thing is not as good.

Take a month and try alternate weeks of what you’re doing now with a week with 2 days rest, and greater emphasis on weights with less cardio.

If you’re struggling with lack of skin tone and lose skin you may need to take a day off, I’m going to do a yoga series with you in Muscles in Minutes.

Cutting back on exercise can be not only counter-intuitive but downright hard! If you love exercise and like that “fix” try substituting something that won’t be so hard on muscle breakdown and will allow you to move while you repair.

Yoga sequence 

Minute Made Meals

Jeanine eats so well! She’s getting veggies in at each of her three meals yet lacks protein.  A range of 20-30 grams per meal breakfast lunch and dinner is recommended to spare muscle loss and gets increasingly important after 50. Meeting your protein needs can help maintain younger looking skin.

You want both protein high in essential amino acids for muscle and high in collagen for skin and joints. Breakdown of muscle and collagen can be partially responsible for losing muscle and a decline in your skin tone.

What to do if your breakfast lacks protein

The recommendation is 20-30 grams of protein and many experts agree 30 grams as we age is more optimal.  A whole egg contains 6 grams of protein. So it’s important to find options that will help you reach your protein needs. Leftovers, if you’d rather have lunch or dinner for breakfast are an option. Have a smoothie or add part of one to a serving of oatmeal if you prefer, because even if you bumped your egg intake up or added beans and quinoa to it, you don’t want to do eggs every day since they’re a likely food sensitivity.

younger looking skin from higher protein mealsOvernight Apple Pie Oatmeal 

Cover and place in refrigerator overnight. Heat in the morning. Top with a dash of cinnamon.

Want more info on skin? In Flipping 50 TV episode 18 I consulted with Dr. Tony Youn for his younger looking skin tips!

younger looking skin from exerciseOther younger looking skin tips:

Here’s a special link for 16% off for the bone broth I love that’s totally different. Think you’ve tried them all? I did too. It’s a delicious way to not just boost skin collagen but to snack if you need it while you’re trying to boost your hormone balance. It’s one of the first things I recommend during a Flipping 50 program for exercise recovery and hydration or getting through that afternoon need for something.

Stress Less

Toxins in skin care products – or products just missing collagen-production stimulating ingredients could be keeping you from younger looking skin. Use skin care products that are just as clean as your protein should be! Dry brushing regularly before a shower can also help slough off skin and rejuvenate.

Jeanine indicated her stress level is a “9” so working on that can help. Stress causes accelerated aging inside and out- including your skin – whether its around the eyes and mouth or elsewhere.

Most women use 14 or more products by 9am. Double check all of the personal products you’re using: make-up, lotion, shampoo, and soap to make sure you’re not putting toxins on your skin daily that are accelerating aging.

The Key Flip of the Day:

Even experts can’t have all the answers and we too are vulnerable to health and hormone changes. Knowing when to ask for help is a strength.

Helpful resources: 

Do you eat enough protein?  (special link in this podcast for limited time offer!)

Toning After Weight Loss (or If you don’t have weight to lose!)

28 Day Kickstart

younger looking skinTry another one of my secrets to younger looking skin. Some of the things I do to boost circulation put me in the sun, wind, heat or cold, or chlorine. Just like my body needs recovery, I like to give my skin the right treatment! Annmarie Skin Care products

Right now (ends July 13) you can get a 7-day supply of both their bestselling Aloe Herb Cleanser and Anti-Aging Serum for only $7 (with free U.S. shipping, too!). The normal price of these two products is $35, but for 500 of our readers only, you can get this awesome $7 deal. Click here for details.

Both the special Flipping 50 offers are available for a limited time. I only share products I love, use regularly and share with my family, and just want to be up front that if you purchase using a link to something I share I will likely earn a small commission from it.

Try this App for How to know if your products are “clean”

This Flipping 50 TV episode is all about how to optimize strength training exercise both for time and results. If you have a limiter like a back issue or a knee joint problem to consider, in addition to hormones, this episode is for you!

Today’s question comes from Debby who is 61. She wrote, “I would like help creating superset exercises for my daily exercise. I really want muscle definition, I’ve heard after 60, that can’t be done. I don’t accept that.”

To that I say, Amen!  Stop listening to voices that suggest you’re limited by your age!

Let’s talk about the facts, as opposed to the old age and expectation fallacies.

Facts about Muscle Definition

[If you’re doing all of the above consistently and not seeing results, your hormones may still be partially to blame. Check with a Flipping 50 specialist about testing your hormone levels.]

Let’s workout! I’ve created superset exercises for Debby (and you!) This is one of my favorite ways to strength train for several reasons:

  1. It’s efficient: it takes less time and you’re never going to stand around and wait
  2. It’s effective (studies suggest it burns 33% more energy than other weight training protocols: that said, it’s not the only way to get results, you’ve got to mix it up)
  3. You can keep track of your exercises easier (randomly moving exercise to exercise you forget where you are and you’re more likely to leave something out!)

Muscles in Minutes

Debby’s doing strength training 4-5 days a week. If you’re doing that you’re either not recovering between workouts or you’re doing a split routine- that is arms one day, legs the next.

FLIP: for metabolism – women over 50 want to do full body workouts with an emphasis on reaching fatigue in each major muscle group. That is not the same as getting tired during exercise. In fact, you should feel good after exercise. Exhaustion is a sign what you’re doing is not a good match.

A split routine is not as helpful in boosting your metabolism unless you have hours to spend in the gym daily. You want to do two (or three if you can easily fit three in a week) high quality strength trainings.

Eat More, Exercise Less (as long as it’s with purpose)

Use the following as your guide to the right number of repetitions for you:

Adjusting Superset Exercises to Fit Your Needs

To workout safely, sanely, and wisely when you have a finicky back and knee joint concerns, you want to make some exercise modifications. That doesn’t mean you can’t get amazing results.

I’m flipping squats and lunges out for bridging, hamstring curls, and wall sits.

My newest exercise series 5-day knee-friendly series will help you at home too. [Get access to the first video right away to make sure it’s a good fit for you!]

superset exercises

Start with a slightly higher number of reps (which means lighter weight) but vary the routine so you’re using power (speed on the lift portion) one week, going slow the next, and using heavier weights and fewer reps another. One of the biggest mistakes we make is settling into the same routine and doing it over and over again. The human body has an amazing potential to adapt so we’ve got to continue changing it up.

There are a lot of ways to superset. I’d suggest doing one routine for a week and then another the following week. It’s all about change – planned change – so that you can change. In the video and below I demonstrate superset exercises that work opposing muscle groups.

Superset Exercises for the Upper Body:

Super Set A

Super Set B

Options for these Superset Exercises:

You have dozens of ways to challenge your body now and progress.

If you too have back issues that can crop up unexpectedly, sit to perform your bent over rows.

Regardless of which upper body sequence you choose, next include [on the same day] a lower body exercise.

Lower Body Super Set:

The key is to remember is that at the end of every set you should reach fatigue.

What’s on the end of your fork or spoon matters, too. Be sure your eating habits compliment your exercise training. After 50 that’s more important than ever so you may maintain, and gain, lean muscle tissue that is behind definition and, ultimately, metabolism.

Minute Made Meals

It’s important to dial in your nutrition. Never fear, it can be delicious and satisfying. Your days of deprivation are gone. More of my clients experienced a lack of progress or a plateau before they began working with me from eating too little, rather than too much.

Debby is doing so well eating protein at each meal. Now it’s time to get specific. Research shows protein levels at breakfast (at least 20-30 grams, and preferably 30) increase lean muscle maintenance. 

There’s another sneaky reason why you may not be seeing results even if your workouts are right on target. Sometimes inflammation caused by foods that don’t necessarily “bother” you can mask those pretty muscles. In Debby’s case that may be true.

A few flips for Debby:

superset exercisesThe Key Flip of the Day:

Reaching muscular fatigue in each major muscle group during full body workouts boosts metabolism which will enhance tone and definition.

Other episodes and resources you might like: 

Prevent Back Pain 

Muscle Loss Prevention

Lift More, Lose More

The Whole Flip 4-dvd series

The 28 Day Kickstart

Got frustrating belly weight that you can’t lose? In this episode of Flipping 50 TV I address why exercise alone isn’t enough. It IS a big part of the puzzle, but this is an integrated process! Your daily habits and thoughts all matter.

Today’s question comes from 58-year old Mary whose biggest struggle is belly fat. She writes, “I hate it and can’t get rid of it. I am on bio-identical hormones and just can’t get rid of the tire. [I] Don’t want to go through surgery. Please don’t tell me to start running. Can’t do it.”

Relax! I’m not going to tell Mary – or you – to start running… given your dislike that would contribute even more to the cortisol level that’s putting belly fat on. Let’s take a look at what’s going wrong and how to change it.

Cortisol + Insulin = Belly Fat

Belly fat isn’t just inconvenient and frustrating. It’s a bigger health risk, particularly if stress is a major contributor. That visceral fat in the belly puts you at greater risk for heart disease. While it’s muffin top it’s the time to deal with it!

Things that can elevate cortisol:

Insulin is released to offset blood sugar levels from eating. That’s supposed to happen but when there’s too much of it going on and you’re already in a perfect storm during midlife with all of your hormone changes amplifying mistakes you unintentionally make, then fat storage increases and fat burning comes to a halt.

First, you want to understand how to avoid too much blood sugar and insulin sabotage.

When you eat too much, or too much sugar, blood sugar levels will rise. Did you know the same is true when you eat too little? You can have elevated blood sugar if you’re a chronic dieter going low carb.

There are plenty of signs that you’ve got elevated cortisol. You’re short with people (or yourself) and moody. You’re indecisive, you can’t focus, and small things set you off. They really aren’t the “thing” but you’ve got too much else on your plate and nothing recharging your batteries. You don’t sleep much, and potentially don’t sleep well when you do go to bed. You operate more on coffee than food. You can go and go and rise to the occasion, but then you just drop. You’re probably known as a warrior, someone who gets it done at all costs. The problem is, the costs are yours.

You’re probably smart, hardworking, savvy in your career and someone that others look at wondering how you do it all.

That begins to take a toll at some point. Midlife, menopause, and beyond are usually that point.

Here’s what’s going on with Mary:

All of the intuitive things like eating less, exercising more, paying too little attention to sleep, being extremely busy that you might think could keep you thin forever, will be the exact habits that lead to burnout and a breakdown in your metabolism and hormone balance.

Let’s start with Minute Made Meals

Start by getting in three regular meals – full of whole food featuring protein, healthy fat, and limited but good carbs. Commit to eating regularly to reduce stress.

Make it easy even if your days are crazy.

=>Start with a smoothie. Most of the women in Flipping 50 programs say it’s a relief to not have to plan or think about breakfast. Just drop a bag of greens, berries, avocado, protein and chia seeds into a blender with water or almond milk. Blend and walk out the door. Travel a lot? You’d be surprised how easy it is to pop a Nutribulletinto your carry-onand know you’ve got breakfast covered. Uber to a grocery store before you get to your hotel. It may seem hard at first but after you’ve done it, it’s just a part of your travel day.

If you start your day with antioxidant-rich whole foods you’re choice the rest of the day will be so much easier.

Muscles in Minutes

Mary walks 4-5 miles every day. Walking is a great activity, no argument there. Yet this is a lot of the same activity and not ideal answer for stress.

After 75 minutes even low-level activity or 45-60 minutes of moderate-to-high intensity activity – can elevate cortisol. Surprise, right? More is not better.

Sometimes tracking your daily steps and walking can lead us to believe we’re getting exercise … and we’re moving…but a 4 miles walk in nature is not the same as cumulated steps while at work – as far as effect on stress levels. And cortisol (from stress) seems to be the greatest challenge for Mary.

It’s best for your body to distress with some shorter and higher intensity exercise. If walking is your ideal, two days a week find a hill and charge up for 1:00 and recover back down. Repeat that 5 times the first week, 6 the next and build up to doing 8 times. Then vary your intervals doing 30 seconds hard and 1:00 recovery one day and 2 minutes hard and 4 recovery the other.

Sprinkle a couple long walks into your week, and then introduce weight training. Your arm work is not going to help your metabolism and that belly fat, but a good overall full body exercise program will.

Belly fat does respond well to exercise… as long as it’s the right kind of exercise.

If you can’t walk outdoors either because it’s too hot, too cold I’ve got an answer to that!

Boxing moves

Weight training- 10 minutes twice a week to make it easy to commit!

Overnight Success

There’s slim chance of getting slim without a good night’s sleep. Sleep and routine go hand in hand. So high stress, no regular meals, bedtime and wake times that vary all add up to belly fat.

For Mary, I’d start by planning an evening routine to help control your tomorrows. Here’s a list of sleep-habits that can help reduce stress, therefore cortisol, therefore frustrating belly weight.

If you’re a woman over 50, you should love your bed. Sleep Number has been a game changer for me. I’ve got a dual temp layer too that means I’m always comfortable. If I’m hot… I turn the temp down… If I’m cold I can turn it up…. without affecting my partner.

Some medications can also negatively affect your frustrating belly weight. Check with your doctor. But with many of these changes you should feel better overall and reduce stress levels so you can shed the belly fat.

The Key Flip of the Day:  

Belly Fat is most often related to stress-driven cortisol- from dieting, over-exercise or incorrect exercise, irregular meals or sleep. All fixed with simple flips.

Thanks for watching! Leave a comment. I love to hear from you!

Have You Wondered About a 30 Day Fitness Challenge?

In this episode of Flipping 50 TV I share the good, the bad, and the unfit truth about 30 day fitness challenges.

Marcia writes she’s had this question for a long time, “What is the efficacy of all those 30 day challenges, for example 30 days of planks, or 30 days of squats, or 30 days of push ups?

She adds, “I know we need 48-72 hours of rest and recovery before hitting the same muscle groups so how can a 30-day challenge be effective?”

Whether it’s body weight squats or push ups if you reach fatigue… which is required for positive change to happen, the muscles breakdown, and they need repair in order to increase fitness. 

“Exercise merely provides the opportunity for fitness.”

30-Day Fitness Challenges can be intelligent

Switch the focus on a habit that improves health for 30 days. It doesn’t have to include overtraining a muscle group or repeating a movement.

Every month in Flipping 50’s Café I add a new challenge. [This month it’s a bye-bye cellulite challenge]. Individuals in our Virtual Gym, with me as your Virtual Personal trainer may be going through their own journey for arthritis or joint pain reduction – weight loss – training for an event or bone density…

Our challenges allow the unique protocol so there are work-days, recovery days, and  balance body approach. It’s not an isolated focus on one muscle group.

Other 30 Day Challenges that are OK

When you are doing corrective exercises however – some daily focus can be good.  Side clams, hip bridges… and deep core muscle activation… such that you’re not reaching true fatigue – or temporary failure – but you’re waking up lazy muscles – that require consistent and frequent stimulation – then daily is good.

Liken it to getting better at reading or meditating. It takes regularly doing that activity to get better at doing it. To activate a lazy muscle more isn’t better, but consistency is a must.

Marcia is such a critical thinker! This was a great question. The answer can save you from injury, overuse, and wasting time and energy on something that won’t get you results.

I’m going to leave you with this favorite set of stretches I’ve done daily for a year and then pretty regularly thereafter. If you have hip or back or potentially knee issues, you’re going to love this one.

30 day challenges

Exercises that take you to fatigue or push your limits in the same muscle group daily for 30 days are not in your best interest.

But others… can be oh, so good… for throwing focus on areas that need a little “catch up.” It gamifies it. That’s smart strategy.

The Key Flip of the Day: It’s how, not just what you do what you do that matters.

Have you done a challenge? Would you like to do a 30 day fitness challenge that’s easy on knees? Check this out. 

Osteoarthritis can be a painful limiter to the activities you love. It can even prevent you from doing some of the exercises that will reduce pain. There are exercises that are beneficial without causing pain or discomfort, however, along with dietary changes that can also reduce inflammation.

Today’s question comes from 61-year old Cheryl, who writes,

“My biggest challenge is how to stay motivated and fit while dealing with osteoarthritis.”

She’s tried water aerobics and doesn’t love it or the instructor. She’d rather float on top of the water instead of be in it. She’s got issues with her wrists, her feet, and the arthritis is advancing into her spine. Her main concern is inflammation and how to stop it.

 Cheryl’s wise about the need to reduce inflammation so that her osteoarthritis is less an issue. Whether you like Cheryl have osteoarthritis, or you’re simply concerned about living as actively as possible in this second half of life, this episode is for you!

In this episode I focused on how to exercise with osteoporosis and still be inclusive of your other flipping 50 goals. Truly, Hot, Not Bothered (by joints in this case)!

In this episode’s Minute Made Meals I shared how to reduce inflammation so you can feel better exercising. Several nutrients are important and some ingredients in foods can make inflammation worse.

Muscles in Minutes

Do a simple weight training sequence (with 15 up to 20 repetitions) and stop short of fatigue. In other words, you want to feel you could have done a few more. This is unique to exercise with osteoarthritis. Where ordinarily with healthy joints you do want to reach fatigue, to give joints TLC and still strengthen the muscles surrounding them, walk away feeling like you could have done more.

Water, even though Cheryl isn’t crazy about it, deep water with a belt or shallow between navel and nipple depth walking is wonderful for removing the effects of gravity and allowing full range of motion with some resistance from the water.

You don’t need an instructor, you just need to locate a warm water pool and determine what depth of water you have access to. You may find you start loving the water if it leaves you feeling better.

Get your best rest to help reduce inflammation too! Pain causes fatigue. A few simple tricks can help. Soak in Epsom salt baths. Relax muscles that may become tense when joints with osteoarthritis are causing pain and you compensate. If you struggle with your sleep, the magnesium may help. You’ll absorb what you need across your skin.

Have you got a great mattress? Get one!  My Sleep Number is a lifesaver.

Flipping 50 TV Episode 9 offers even more insight for on how to reduce inflammation so you can move and exercise with osteoarthritis more comfortably. You’ll find a score card in that show to see how you’re doing daily with habits that influence your inflammation.

I’ve got two ways for you to give TLC to your joints. Start strengthening muscles around joints. The Whole Flip 4-DVD set comes with a DVD dedicated entirely to supporting range of motion, and strengthening muscles surrounding joints to reduce stress on the joints. You’ll find support for the upper back, neck, as well as knees, hips and more. The cardio is all joint friendly. If you love and prefer DVDs this is for you! osteoarthritis exercise dvds

Then this! It’s my new Knee-Friendly 5-Day Flip is coming soon. Get the first cardio video right away and give it a try! You can move – in a way that meets your goals – without pain of high impact exercise. osteoarthritis and exerciseThank you for watching this Flipping 50 TV episode! Spread the word about the possibilities and what we CAN do to PRO-actively age.

Send me your question (this is the only way we can review and accept submissions for a future episode)! Flipping50tv.com

Two more episodes about joint health you might like:

Exercise for Weight Loss (Before or) After Joint Replacement: Episode 23

Exercise and Meals in Minutes for Your Hormone Health: Episode 1

Are you a Flipping 50 insider? Every new episode brings specials and opportunities I only share on email. Join us here!

Flipping 50 TV season 3 is launching Sunday, May 13, 2018.

Come back right here for the new Flipping 50 TV episode every Sunday this season.

For all the juicy episode “extras” join the Flipping 50 community for the things I only share in emails.

The Flipping 50 TV episodes this season will cover the topics:

and so much more in 12 brand new Flipping 50 TV episodes.

If you’re a woman who is approaching 50 or who’s turned the corner on 50 and you want to have more energy and vitality during your second half this is the place for you to be. Exercise that builds you up, provides the opportunity for more muscle and reduces fat provides your best now and your best later.

If you’ve been serving so many others, working constantly, and it’s time to take care of you, whether you’re starting or restarting, the way you used to exercise or once learned how, isn’t going to work for you now. Hormones have changed the rules. Where they once managed your metabolism easily, now as hormones change or after they’ve changed you have to depend on changing your type and timing of exercise, and the habits you have that support it. You can boost your metabolism at any age if you follow the right path.

You can look and feel as good or better than you did in your 30’s as long as you don’t exercise like you did in your 30’s.

Flipping 50 tv

flipping 50 tv

Just a small peek of what’s coming in the next few episodes!

If you love exercise videos made for you, like smoothies full of clean protein, and want to age feeling and looking great join the Flipping 50 community for the subscriber-only coupons and specials for every episode.

You love exercise. You’ve got belly fat. Chances are you’re overdoing exercise to blast fat off. But it backfires. Sound familiar? My question today is from Maria who is doing weight training and High Intensity Interval Training (HIIT). Both are good, as long as they’re in the right dose. Overtraining doesn’t get results and can stress your body, making it hold fat.

So how do you balance that willingness, even desire, to go hard with the hormone-balance for losing belly fat? That’s our episode in a nutshell today.

Bliss-Charge_Icon

Bliss Charge

Reducing overall stress is the answer to losing belly fat by reducing the hormones causing belly fat and increasing the ones that will help get you the greater tone you’re after.

Every choice you make -from exercise to nutrition to sleep – if you’re storing fat should be about how you balance your hormones.

Muscles_in_Minutes_Icon

Muscles In Minutes

 

Remove some hardcore exercise and insert other exercise so you can still feel productive. A simple yoga practice can include just a few moves or a flowing series repeated a few times. The set I designed for Maria ends with two poses that release stress from tight hips that could be causing her low back issues. (Your not alone, 80% of us will have back pain and I’ve been there too!)

midlife woman doing yogaYoga Routine:

The simple core series below includes both core exercise and mobility around the upper back that can help again reduce lower back pain will help you get your exercise “fix” without over doing the hormone stress. Try this “lucky 7” set doing each as long as you can or up to 30 seconds to start and progress to a minute of each.

Core Exercises:

Minute_Made_Meals_Icon

Minute Made Meals

 

A high protein breakfast that follows exercise is a perfect start to your day. A high protein breakfast makes it easy to do the right thing all day. If you fall apart like Maria when the day gets busy its time to regroup and plan ahead for lunch and dinner. Make eating the right thing at the right time easy with some fast but high nutrient-density meals. Soups that either serve up a one-pot meal or that pair with an easy protein (think salmon or chicken) can be ready and waiting when you are.


Creamy Roasted Butternut Squash Soup

Ingredients:

Instructions: 

Preheat oven to 400. Roast the squash and carrots: toss in the coconut oil; salt and pepper. Place in oven for 30 minutes. Stir once halfway through. Refrigerate until you’re ready to make the soup. Cool to use your Nutribullet. Add all the ingredients to a high-powered blender and follow the instructions to blend until soup is warmed throughout.

Add greens and a source of protein to complete your anti-oxidant-rich meal.

For a quick meal on-the-go make soup with a little more broth and then just before serving stir in plain or vanilla protein powder.


Key Flip of the Day:

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You’ve got goals! In today’s episode, Julie is planning to do a marathon. She knows weight training is important to avoid muscle loss and wants help juggling the increasing miles and demand on time and energy.

Fortunately, marathon training has changed! Instead of miles and miles even endurance training is shifting to include more intervals, more weight training, and less overall miles. It’s perfect for an older athlete to avoid injury, recover better, and show up at the starting line healthy on race day.

 

Muscles_in_Minutes_IconMuscles in Minutes

We start with Muscles in Minutes so Julie knows how and what to include in a consistent weight training program. We continue with the importance of the recovery between training that includes Overnight Success and Minute Made Meal segments crucial for any woman over 50 and especially someone with big goals.

Planning is key. Once you’ve planned, you simple go into action. You’ll need to adjust based on energy, other time demands, and just life… but if you have a plan you just have a speed bump and you’re not derailed. Notice that the key runs happen 4 days a week, allowing plenty of recovery between. This schedule also takes advantage of weekends for the important long and recovery days.

A smart schedule is going to look something like this:

marathon training scheudle

The key for Upper body and Lower body exercises I demonstrate in this episode are below:

upper body exercises

lower body exercises

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Minute Made Meals

Food for Julie has to increase as her energy demands do. Whether you’re running a marathon yourself, or running a business, or working through a major project, more of the right food at the right time will keep you heading for a strong finish.

Two goals to be aware of in addition to exercise session goals after 50: 

  1. Reducing inflammation. Under stress, inflammation is more likely. Through your food choices, both what you include and what you avoid you can reduce your inflammation. Remember you don’t have to feel inflammation for it to exist. Julie of course may feel it through muscle soreness or small aches and pains over her training. You may not have those signals, but even weight loss resistance is a sign of inflammation.
  2. Reducing muscle losses. When you’re not exercising enough and when you’re exercising a lot, muscle breakdown after 50 is more significantly. Adequate overall calories, and adequate protein are two big goals you’ll have with meals and snacks. Timing meals right so your muscles can synthesize that protein optimally is also important.

In a busy life full of extra training hours and goals, convenience of high quality food is a must. Smoothies made with “super foods” that include greens (spinach, kale, chard) and fruit (berries), along with healthy fats (avocado, coconut oil), and things like cinnamon, cacao, mac, to reduce inflammation and help rebalance blood sugar and hormones can all go right in that post-workout smoothie along with your post workout protein. Grab your coupons for $5 or $10 off your first order right on this episode’s [17] page! Then, grab the smoothie recipe books below (the smoothie bowl book is full of some of the big “additions” that will boost your smoothie benefits).

smoothie-books-imageOvernight_Success_Icon

Overnight Success

Before we turn out the lights on this episode, we have to talk about sleep. It’s the “athlete’s steroid” and the over 50 woman’s BFF. In order to have your best days you have to have your best nights. 

 

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In this episode Susan asked for help getting and staying motivated. Though there are a few steps that she needs to do so that she has a plan for exercise and eating that will help her, that’s not the motivation obstacle for her.

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In Bliss Charge:

 

 

If, like Susan, you’ve got a life’s passion that has simply disappeared from your life, start there. Put it back! Even in small scale, it matters. Susan, for instance, loves to sing and she’s not had any singing gigs for years. Did you notice? She never mentioned the need for compensation or money, just the singing.

None of us get motivated by setting a logical goal.

Susan’s nutrition and exercise are the easy part for her once she has some excitement back in her life about “why” to do them.

Our minds form a “who” we are and we treat ourselves accordingly. As soon as we start acting as if we already have what we want and taking actions to get it, things begin to change. It’s not all meditation and woo-woo! You can’t pray your way to being different. You do have to hustle. In Susan’s case I suggest she start creating ways she can sing. Whether it’s getting in front of an audience at a coffee shop to sing carols during the holiday season, or creating holiday or Valentine’s playlist on YouTube that allows her to begin marketing herself, or she gets a gigmaster.com listing for a few months to see what happens.

Just taking action and beginning to dream again can change everything about your motivation to take better care of yourself.

Then, she’ll be more likely to use the equipment in her house – or take a risk and get outdoors.

Dress for Success!

Flipping 50_S2-E3a

Get motivated with the right “uniform.” We have had it all backwards for too long. Waiting… to wear clothes you love, to get out and do the things you love… needs a flip! I sat down and talked with Skirt Sports owner Nicole DeBoom in this episode about the relationship you have with you body NOW. It’s so important to feel good while you’re on the journey (and end that, anal-retentive attitude of …when I reach XYZ…then I’ll ABC)! Watch the transformation of our real women models!

Minute_Made_Meals_Icon

 

In Minute Made Meals:

 

Get motivated with the right food for all-day energy.

  1. Focus on the “FIRST TWO” with a high protein breakfast (35 grams) plus fiber and fat to keep you full and satisfied until your next meal. For so many of us breakfast is a roll of the dice. Sometimes we get it and sometimes we don’t.

You think the wheels fall off the bus at lunch but truly it happens when you fail yourself at breakfast.

If you nail breakfast, data show that we voluntarily make better decisions at the next meal.

2. Then, keep it simple. Plan, plan, plan for simple high protein, fat, and high-nutrient dense foods whether you’re on-the-go or at home. My lunch included: shrimp, avocado, nuts, and you could add berries or an orange for a little carbohydrate to power your afternoon and defeat cravings before they begin. The most important part of lunch? The insulated cooler so it’s simple to go out the door ready to win.

3. Make dinner. Snacking because no one else is at home to cook for implies you’re not worth it. Make preparing for each meal a priority.

Muscles_in_Minutes_Icon

Muscles in Minutes:

 

Get motivated with all the right moves.

Check this Basic Training planning tool out so that you get started simply, progress gradually, and get onto the workouts that will reap you rewards.

Big thanks to our friends at Skirt Sports today for showing us how to fit now. When you look good, you feel good, and you do good. You’ll be inspired to exercise more often and longer when you feel good about the way you look. Dress for success.  Make sure you’re on our subscriber list so you don’t miss any juicy episode or the special discounts and giveaways that our partners and sponsors share! Visit Skirt Sports online (and find out how you can visit for a live fitting with Flipping 50’s Fall Flip weekend in Boulder, CO)!

Skirt SportsGo to Flippingfifty.com for free access to all the shows as a subscriber now! In addition to exclusive coupons and gifts to make your fitness more fun from friends like Skirt Sports, Nutribullet giveaways, $50 off Instant Pot, and more!

The Key Flip of the Day

Get motivated by making it easy to do the right thing and tie your heart strings to it. Plan ahead, and live in the present. The best way to do that is to:

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